The video above is me showing another fitness trainer one of my favorite fatburning exercises I use when I travel. I am presently attending a fitness conference in New York. Check out the stranger
at the end of the video that tried the exercise that I demonstrated.

These types of exercises are called plyometrics. They utilize quick, explosive, jumping type movements

I love working out when I travel. What works well for me and my clients that travel are these type of exercises, that require little or know equipment. All you need is 5 minutes to do a couple sets. Another side benefit is that you get your heart rate extremely high and you get a nice fat burning effect for up to 8 hours after.

Do not be afraid to stay out of the gym when you travel. Doing exercises that you do not normally do will be fresh for you physically and mentally. That way your muscles will get sore because you are doing different exercises that they are not used to.

Another side benefit is when you get back to your normal work outs everything will be fresh again.

Try this exercise. It works great and you can make it easy or intense. You can do it at anywhere.

Make It A Great Day!!

Darin Steen

Article

The healthiest food often has the least marketing muscle behind it. The Center for Science in the Public Interest recently published a comprehensive report on the subject, a persuasive indictment called “Food Labeling Chaos.”

Here are nine of the most common ways food labels lie, so you can prepare before your next trip to the grocery store.

“Made With Whole Grains”

Unbleached wheat flour is still the main ingredient; whole wheat flour is further down on the list, indicating that the product contains relatively little. One truth — the presence of whole grains — masks another; that whole grains make up an insignificant portion of the food.

Another factor to keep in mind is the presence of potassium bromate, a dough conditioner found in commercial bakery products and some flours, which is a major, but hidden cause of thyroid dysfunction. This ingredient may be used even in whole grain breads. For more information, please review this previous article.

Ingredients

Even if the first ingredient listed isn’t sugar, the product may contain more sugar than anything else. How is it possible? Just add up all the sugars that go by different names, such as sugar, corn syrup, high-fructose corn syrup and white grape juice concentrate.

Serving Size

There are 2.5 official servings in a 20 ounce soda bottles, meaning that 100 calories per “serving” is really 240 calories per bottle.

Omega 3

Everyone knows omega-3 fats are healthy, but that doesn’t mean every product emblazoned with the word is a healthy source of it. The FDA allows certain foods that are rich in two of the omega-3 fats to advertise that they can reduce the risk of coronary heart disease, but only if they’re also low in saturated fats or other risk factors. Which is why some unhealthy foods use a bit of marketing misdirection: the packaging has the word “omega-3,” but nothing specifically about heart health.

“Made With Real Fruit”

Usually the only thing approximating fruit is concentrate (sugar). If you want real fruit, buy real fruit. If you want candy, buy candy.

“0 Trans Fat”

Many reformulated foods are basically just as bad, but they scream one truth: “0 trans fats!” to obscure another: “still bad for your heart!”

“Free Range Eggs”

This means chickens must be granted the luxury of exactly five minutes of “access” to the outdoors every day. Those eggs you buy may have been raised ethically, with room enough for hens to roam the yard. But there’s no guarantee in the “free range” label.

Fiber

The fibers advertised in many foods are mainly “purified powders” called inulin, polydextrose and maltodextrin. These “isolated” unnatural fibers are unlikely to lower blood cholesterol or blood sugar, as other fibers can.

Tastes Like Medicine!

The FDA allows food manufacturers to make certain pre-approved “qualified health claims” about the health benefits of nutrients in food. But marketers have stretched this inch into a long mile. For instance, food makers can’t say that their product “helps reduce the risk of heart disease” without FDA approval, so they say that it “helps maintain a healthy heart.”

That’s why several public health groups, including the American Heart Association and the American Cancer Society, have voiced concern about this trend.

Dr. JOE MERCOLA adds;

It’s unfortunate that food labels, which are ideally designed to help you make educated purchasing decisions, have deteriorated over time into little more than deceptive advertising.

There are a large variety of ways for food manufacturers to bend the truth on their labels, and some go as far as being outright fraudulent. The report, “Food Labeling Chaos,” created by the Center for Science in the Public Interest (CSPI), outlines the many problems consumers now face when reading food labels. “

Chaos” is indeed the appropriate word, and unfortunately, there’s too much to cover in this one article. However, following are a few basics that you need to beware of that can help get you started.

Know What the FDA Does, and Does Not Do, in Terms of Checking Labels

It’s important to realize that while the FDA does check food labels, they only check to see whether or not the Nutrition Facts panel is present, rather than whether or not it is true and accurate.

They do not look for deceptive “0 trans fat” claims and misleading “made with real fruit” statements. So unfortunately, you’re on your own in this regard, and it’s up to you to assume total responsibility for the choices you make.

The truth is that the FDA estimates that roughly one out of every 10 food product labels contain inaccuracies. Additionally, you need to be aware of the fact that a food label must be more than 20 percent off in order for it to violate federal law, and government food labs have a 10 percent margin of error.

This means that an item labeled as having 400 calories can legally have up to 480 calories, and the 10 percent margin of error can bring it up to over 500.

But that’s not all you need to take into account when checking food labels.

Can You Trust That the Ingredients are What They Say They are?

You need to realize that some foods, particularly those making low-fat, low-carb or no-sugar claims, can contain drastically different nutrients than are listed on the label, and food products that say they contain milk, fruit or vegetables may not contain the real McCoy at all.

For example, some blueberry muffins do not contain actual blueberries, but rather artificial blueberry-flavored bits. Other products that list milk on their label may actually contain non-fat powdered milk, palm oil, sugar and additives, instead – the chemical “equivalent” of milk.

There is also the potentially daunting task of deciphering what certain ingredients really are. For instance, if you were trying to avoid corn (which is genetically modified in most cases these days), you would have to avoid not only anything listed as “corn,” but also:

Malt Baking powder
Malt extract and syrup Monosodium glutamate (MSG)
Sorbitol Maltodextrin
Food starch Starch
Dextrin Confectioner’s sugar
Fructose and fructose syrup

All of these items could potentially be made from corn, but unless you are specifically aware of what to look for it would be easy to overlook these items when looking for corn on an ingredient label.

What’s the Solution?

There are no easy answers when it comes to deciphering food labels, but there are simple strategies that can help ensure you know exactly what you’re eating, such as:

•Avoid eating packaged or processed foods

•Eat whole foods

•Prepare your food at home

If you are used to relying on processed foods then this may sound like a tall order. After all, although 80 percent of Americans say they read food labels, 44 percent will still choose to buy a food that they know is bad for them!

It really comes down to a change in mindset – choosing to eat “real” food that has been minimally processed and tampered with.

Choosing whole foods like fresh produce, organic meat and eggs and other real food is the way you were born to eat, and once you start eating this way it will seem only natural to you.

If you’re unsure of where or how to start, I suggest you read my book Take Control of Your Health for a comprehensive, healthy eating program that is filled with only real, natural foods.

You can also check out my free online nutrition plan for an overview to get you going in the meantime.

While it’s true that eating whole foods will require a little more time, if you are interested in knowing exactly what you are putting into your body and changing your health for the better, it is well worth the effort – and it’s really your one and only option.

For more easy-to-use guidelines for how to make healthy shopping easier, please review my previous article, How to Shop for the Right Food in Your Regular Grocery Store in 10 Easy Steps.

Last But Not Least – What You Need to Know about the Organic Food Label

Eating fresh, whole foods ideally means selecting locally-grown organic foods. And that brings up the point of the organic food label, which has also been watered down to the point of being nearly useless.

What you need to know is that there is only one organic label out there that means anything as far as organic food is concerned: the USDA Certified Organic label.

The USDA Organic seal is currently your BEST assurance of organic food quality. Farmers and growers of organic produce bearing the USDA seal have to meet the strictest standards of any organic label.

(As a side note, it’s also the international gold standard for personal care products that contain organic agricultural ingredients, because the ingredients in USDA certified beauty products are certified organic for food, adhering to much stricter standards as they are intended specifically for human consumption.

So I’m pleased to tell you that my certified organic skincare line is one of only five companies in the world to achieve USDA Organic certification.

The USDA’s National Organic Program (NOP) regulates the standards for any farm, wild crop harvesting, or handling operation that wants to sell an agricultural product as organically produced. And the stringent labeling requirements of the NOP apply to all raw, fresh products, and processed products that contain organic agricultural ingredients.

In order to qualify as organic, a product must be grown and processed using organic farming methods that recycle resources and promote biodiversity. Crops must be grown without synthetic pesticides, bioengineered genes, petroleum-based fertilizers, or sewage sludge-based fertilizers.

Organic livestock must have access to the outdoors and cannot be given antibiotics or growth hormones.

•Products labeled “100 percent organic” must contain only organically produced materials

•Products labeled simply “organic” must contain at least 95 percent organic ingredients, whereas

•The label “made with organic ingredients” can contain anywhere between 70 to 95 percent organic ingredients

It’s good to know that organic products carrying the USDA Organic label cannot be irradiated, are not allowed to contain preservatives or flavor enhancing chemicals, nor can they contain traces of heavy metals or other contaminants in excess of tolerances set by the FDA.

The pesticide residue level also cannot be higher than 5 percent of the maximum EPA pesticide tolerance. (For the complete National List of Allowed and Prohibited Substances under the USDA organic label, see this link.)

So remember, if you see anything that says it’s “organic,” it must specify “USDA Certified Organic” in order to be meaningful.

Make it a great day, Make it a great week, Make it a great Life!!

Your Healthy Lifestyle Coach,

Darin L Steen

Four of My Top Mentors who have helped me are:
Bill Phillips
JOE MERCOLA
Tony Robbins
Joel OSteen

1.) Work out intensley/ safely with weights (add stretching)
2.) Do cardio (preferably Interval Style) first thing in the a.m.
3.) Eat small meals with protein and carbs every 3 hours (cycle starchy carbs)
4.) Realize the Power of your mind and how your attitude can change everything

The first 3 on the list above are common sense (or at least they should be), the last one is not so much common sense. I can hear a lot of you now; “Yeah, yeah, I have heard all of this positive thinking stuff before.”

I do agree, it does not seem logical that our mind and our attitude would influence our waistline. On the surface, it seems pretty straight forward;

Work out harder, eat less, and lose the fat and waist line. But I hope to inspire you to slow down and consider for a moment how you can work out less and make more gains with the proper mindset.

You see, though my experience of training myself through over 9,000 work outs and my clients through over 20,000 work outs, I have learned a lot about how to get leaner, more muscular, more flexible, more pain free, more athletic, and more youthful.

And the key is not physical, it’s mental.

Through the experience of using those 29,000 work-outs as learning tools, I have realized;

1.) Anything you believe deep down in your gut with an absolute certainty will come true for you.
100% of the time.

2.) The placebo affect is very real and very strong. If you believe it, you can conceive it.

3.) Seeing and feeling what you want, in the “Theatre of Your Mind”, like you already have
have accomplished it produces physical results.

4.) Slowing down, doing deep breathing, and thinking of nothing opens up your mind for new
ideas, positiveness, and a whole world of “prosperity”.

5.) Being positive and consistently seeing the “Glass as 1/2 full” is somethng that you can learn.
And you must never “hold on to” negative thoughts or words.

6.) The body has an unbelievable ability to “regenerate” healthy cells when we;

Put good nutrients in our mouth

Put good thoughts in our head

Hang around people we want to be like

Exercise

Goal Set and get leverage by setting a deadline with consequences

When you start to become more positive and excited about your future, your body chemistry changes. You have 1,000’s of different things firing off in your body that promote health, fitness, happiness, and prosperity.

So I beg you to stay open minded about the power of your mind. Below is a true story about how some women became leaner, more fit, and healthier simply by changing their mind.

When you change your mind, and your nutrition, and your exercise, and your goals; you can have a totally new body, lifestyle, and life.

TRUE STORY BELOW;

Hotel maids don’t always realize their jobs qualify as exercise. When one group of overweight maids was told they exceeded the surgeon general’s guidelines for fitness, they started losing weight.

In fact, a recent study by Harvard psychologist Ellen Langer seems to challenge our basic assumptions about the relationship between the physical body and the mind — and perhaps even our assumptions about the nature of objective reality itself. It certainly challenges our assumptions about the limits of the placebo effect.

Langer is a researcher who has published several important and provocative studies. In this study, she decided to look at whether our perception of how much exercise we are getting has any effect on how our bodies actually look. To do this, she studied hotel maids.

As any casual observer of the hospitality industry knows, hotel maids spend the majority of their days lugging heavy equipment around endless hallways. Basically, almost every moment of their working lives is spent engaged in some kind of physical activity.

But Langer found that most of these women don’t see themselves as physically active. She did a survey and found that 67 percent reported they didn’t exercise. More than one-third of those reported they didn’t get any exercise at all.

“Given that they are exercising all day long,” Langer says, “that seemed to be bizarre.”

Perceptions Matter

What was even more bizarre, she says, was that, despite the fact all of the women in her study far exceeded the U.S. surgeon general’s recommendation for daily exercise, the bodies of the women did not seem to benefit from their activity.

Langer and her team measured the maids’ body fat, waist-to-hip ratio, blood pressure, weight and body mass index. They found that all of these indicators matched the maids’ perceived amount of exercise, rather than their actual amount of exercise.

So Langer set about changing perceptions.

She divided 84 maids into two groups. With one group, researchers carefully went through each of the tasks they did each day, explaining how many calories those tasks burned. They were informed that the activity already met the surgeon general’s definition of an active lifestyle.

The other group was given no information at all.

One month later, Langer and her team returned to take physical measurements of the women and were surprised by what they found. In the group that had been educated, there was a decrease in their systolic blood pressure, weight, and waist-to-hip ratio — and a 10 percent drop in blood pressure.

One possible explanation is that the process of learning about the amount of exercise they were already getting somehow changed the maids’ behavior. But Langer says that her team surveyed both the women and their managers and found no indication that the maids had altered their routines in any way. She believes that the change can be explained only by the change in the women’s mindset.

Essentially, what Langer is talking about is a placebo effect. She says that if you believe you are exercising, your body may respond as if it is. It’s the same as if you believe you are getting medication when you are actually getting a sugar pill — your body can sometimes respond as if a placebo is actually working.

The implication is that the “objective reality” of the physical body is not as immovable as we might have assumed. Hence, the theoretical possibility that, if done with genuine conviction, one might be able to sit around eating chocolate and still lose weight.

Placebo Effect Limited?

But Martin Binks, director of behavioral health at the Duke Diet and Fitness Center in North Carolina, is skeptical of Langer’s conclusion, even though he is impressed with the physical changes in the maids.

“There’s a very high likelihood that [the maids] behaved differently after they received that information,” he says, “and they were being more active and eating more healthfully. And that resulted in their improvements in health.”

But Binks has a more substantive criticism. He does not believe that placebos are capable of producing the kind of objective change in the physical body that Langer is claiming.

“Generally what placebos work on is subjective types of findings,” he says.

In other words, a placebo can help change something like your perception of pain or perhaps your sense of whether you feel depressed, but it can’t do something objective like shrink a tumor or cut three pounds off your waistline.

Or can it?

Howard Brody has spent years looking at this issue. He says that a number of relatively new studies challenge the old assumption that the placebo effect alters only subjective perception. He is the director of the Institute for the Medical Humanities at the University of Texas Medical Branch and the author of the book, The Placebo Response.

For example, Brody notes one study where researchers gave asthmatic patients a drug that actually makes asthma worse. When they gave the drug to the patients, they told them that it relieves asthma.

“A significant number of those patients said that my asthma got better when you gave me the drug,” Brody says, “and they measured better when you measured the lung findings.

“So the idea that the placebo effect applies only to subjective things is really one that we have to dismiss.”

Your Mind & you are more powerful than you know.

PS - If you are ready to change your mind, your body, and your life, check out my
Fatloss Lifestyle System
There is a one time investment of $47 (and a no hassle 60 Day Money Back Promise).

PPS - If you are interested in learning more about
how to streamline your work outs with my latest
labor of love go Exercise Video
Library

Make it a great day, Make it a great week, Make it a great Life!!

Your Healthy Lifestyle Coach,

Darin L Steen

Four of My Top Mentors who have helped me are:
Bill Phillips
MERCOLA
Tony Robbins
Joel OSteen

I believe that the #1 reason why most get no
results from their fat loss program is because
they have too much information, they are confused
on what works and what does not work, so they
never have the staying power to see a fat loss
program through for 12 weeks.

Lift weights, do cardio, don’t do cardio, run a
marathon, eat a salad a day, low carbs, high
carbs, Atkins diet, high reps, low reps, high
intensity short duration, low intensity long
duration…

Are you confused? Have you given up because you
do not know where to start or because you have
tried something with no results?

Guys- Do you want to take your shirt off and feel
good about it? Do you want to get respect
from the ladies and other guys? Do you want
to see your six pack abs?

Ladies - Do you want a more tight, toned, and firmer
mid section, buns and thighs? Do you want
to wear a bikini this summer and turn heads?
Do you want guys to be attracted to you?

Obviously you do. You might have given up hope that
you could accomplish these things. But I am here to
tell you that with my trademarked Fatloss Lifestyle
system you can do it. All with less time working out.

This system is easier and without the pain and dis-
comfort of other traditional work out systems. I
know because I invented it out of pain and frustration.

Just so you know, you can get in
great shape in a short amount of time (12 weeks)
with a minimal time exercising per week (3-5
hours per week).

I have done it for 20 years and I have had 100’s
of my personal clients do it. Trust me, the
simpler and more time efficient your work-out
plan is, the better chance that you will stick
with it, thus the more effective it becomes.

Welcome to lessone #1 of OPERATION:
BURN FAT FAST!!

Your 12-Week E-course. Thats 84 days to a new
you.

You need to limit the information you take in for
fitness, fat loss and health;

Transforming you body and therefore your life
through exercise is simple. Simply focus on the
5 areas below;

1.) Lift weights twice per week for 60 minutes
working half your body-parts;

Work-out #1– Chest, hamstrings (back of leg),
biceps, rear shoulder (use lateral or pull
exercises

Work-out #2– Back, quadriceps (front of leg),
triceps, front of shoulder (use press exercises.
Follow the order of body-parts as I have them
listed.

>Perform 2 sets to complete failure in the 10-14
rep range, 3 exercise’s per body part

>1 minute rest between sets

> Perform exercises in a circuit style; never two
sets in a row of the same body-part; For example
on Work-out Day #1 perform your first set of your
first chest exercise, then within 1 minute
perform your first set of your first hamstring
exercise, then perform your first set of your
first biceps exercise, then perform your first
set of your first rear shoulder exercise.

Then within one minute start over with the same
sequence on your second set of your first chest
exercise and so forth. Once you complete your
second set for each of the first exercises then
start on exercise #2, then exercise #3, then you
are done. Do the same for Work-out Day #2.
That is 24 sets per session.

You have to really be ready with your plan
written down in order to be done in 60 minutes,
but you can do it. More time spent on each
work-out and more sets does not equate into a
better, more productive work-out.

>Perform each repetition with a 3 second
negative, a one second pause, & a three second
positive. GO SLOW!! This slower tempo on most
of your lifts puts more focus on the muscle and
leads to your ability to link up your “mind muscle
connection”. It also is much better for fatburning
because your muscle is under tension for twice as
long for each repetition.

An easy way to realize this is when you are done
with a set utilizing the slower rep technique you will
be sucking for air. You see, oxygen and blood are
the two fuels that your muscles use during a contraction.
Try it and you will see. After a set with this slower
technique you will be breathing harder than when
you utilize the normal “how much ya bench”, get
the bar from point a to b anyway you can technique.
You breathing harder after a set means “better fat
burning” effect from the exercise. It’s as simple as that.

Which exercises should you use? SIMPLE

For those of you who have purchased my “FATLOSS
LIFESTYLE” 12 Week Body Transformation System go
to the “Exercise Library” on page 256 and simply
pick your two exercises, look at the four pic’s
for each exercise (most of us are better visual
learners); read the full page of precise instruction
for each exercise & plug them into the cheat sheets
that are in the book as well.

When you do the exercises in the order that are
required by the cheat sheets, you will be utilizing
what I have found works fastest for gaining muscle
and losing fat in the shortest “work out time”
possible. Most work outs last only 55-60 minutes.
These shorter work outs that are more intense, with less
rest in between sets means:

1. That you get your work outs get done in a more time
efficient manner and lets you have a life outside
of your working out. YOU CAN DO THIS FOREVER.
And since you look, feel, and perform better in
every aspect of your life; YOU WANT TO WORK OUT.

2. You get more resuts because of the intensity of the
work outs. You see when work outs are long, 1-2
hours, you start to create a catabolic state. Cortisol
is released and your adrenals are stressed. Have you
ever tried so hard with long intense work outs and long
“marathon type” jogs or runs? Through on top of that
lowering your calories. Answer; you almost always feel
tired, grouchy, lethargic, and weak. This will happen
no more with shorter, more intense work outs when you
follow our “exercise cheat sheets”.

The feed back is that my “Exercise Library” (cholked
full of 34 of my most effective exercises) is an
invaluable tool to not only experienced bodybuilders
but to “first timers” as well. Inserted with the 4
photo’s for each exercise is a full page of written
technique reminders that is sure to let you feel each
exercise more effectively, with more intensity, while
staying safe at the same time.

I would like to inform you that I have just finished my
latest project. I have been working on it for 12 months.
It is my “Exercise Video Libray” DVD set. It is my best
140 Exercises that Build Muscle & Burn Fat on 9 HD DVD’s
along with new and improved cheat sheets for beginners
on up to competitive bodybuilders. For more info on it go
to; Exercise Video
Library

2.) Cardio three times per week, first thing in
the morning, intense interval style on days that
you don’t train with weights.

>6-9 1-2 minute challenges, progressively making
each challenge slightly more intense than the
last (heart rate is 5-8 beats higher
for each challenge)

>Rest periods between each challenge gets longer
as challenges gets more intense

>Make sure to warm up for 10 min. with a
power-walk

>Stretch out hamstrings, quads, glute’s (bun’s) &
inner thigh twice, once after challenge #1 and #5

To order or get more info on my Interval Cardio DVD
go to; Interval Cardio DVD

>Perform 2 sets of 2 different abdominal
exercises before cardio session (if you do not
do them before, than you won’t do them after!)

My most effective core / abdominal exercises are
on page 289 of the “Exercise Library”.

3.) Nutrition (precise personalized athletic
nutrition program)

>5-6 small meals with protein and carbs combined
together (low fat)

>More calories (in the form of starchy carbs) on
days you lift weights

>Starchy carbs are brown / wild rice, oatmeal,
whole wheat pasta, sweet potatoes

>No starchy carbs on days that you do interval
cardio or are sedentary (no exercise). Use
veggies, green beans, salads, apples instead

>Eat as much unprocessed foods as possible; If
it came from a plant; EAT IT, if it was
manufactured in a plant, STAY AWAY FROM IT!

>Drink lots of water, stay away from calories in
liquid form

For a precise, personalized fat loss / muscle
gain nutrition plan, go to page 105 of my book.

4.) Goals (draw up a commitment sheet) and read
it out loud every day

> Example: I, John Doe, am very x-cited about my
new “FATLOSS LIFESTYLE” 12 Week Body
Transformation Program. On _________ (Some date
6 weeks into the future)

I will;

Goals:
1. Lose 15 lbs. of fat, 2. Gain 6 lbs. of muscle,
3. Lose 3 inches off my waist, 4. Gain 1/2 inch
on my arms
so that I:

Emotional Elements:
1. Will look good in my Sunday suit
2. Get off of blood pressure medication
3. Feel attractive to the opposite sex
4. Be more confident at work so I can get a
promotion
5. Will look sexy in my thong underwear
6. Can have the ability to age gracefully and be
independent
7. Can be the best mom, daughter, spouse that I
possibly can be (These are just examples, you
must think on this one)

It does not matter what your emotional elements
are. But they must stir emotion in you. Make
sure that you list the 3 most emotional reasons
that you want to reach your goals. It is not
enough to have a date, nor is it enough to have a
goal. You must know why you want it.

Once you have your commitment sheet that is
personalized for you, read it out loud (twice)
with a positive tone in your voice first thing in
the morning and right before bed.

The “Law of Attraction” is real. Let’s harness
its power. As you are reading your committment
sheet out loud I want you to see yourself 12
weeks into the future. You have reached your
goals and you physique is lean and ripped. In
fact, you are in the best shape of your adult
life. All the areas of your life are exploding
in quality.

I want you to see this in your minds eye. Act
like a kid and pretend as you visualize. Now,
feel the sweet emotion of how it will feel when
you accomplish what you have given up on. So, it
is very important to visualize yourself as if you
have already accomplished your goals on you
committment sheet. But it is even more important
to feel the sweet jubilation of emotion at your
accomplishments.

Do this every day / twice a day as you read your
committment sheet out loud and you will be well
on your way to a total life of fulfillment.
Please believe in the Law of Attraction. Because
it is real & it works!!

Do not overlook how powerful this can be. I have
found that this is the most important step of
transforming your body and life through exercise.

5.) Social Support: YOU WILL TURN INTO WHO YOU
HANG AROUND!

>Announce your attentions by unveiling your
commitment sheet to your family, friends, &
coworkers

>Do not spend time with anyone who does not
totally support you and your goals

>Spend more time around those who have done what
you want to do

>After you reach your goals then you can be
strong enough to be around those who do not
support you healthy lifestyle (but only for small
increments of time). Actually %$firstname$%, you
will be able to inspire others to live a
healthier lifestyle

6.) Habitually Thinking More Positive

>We are bombarded with negativity every day from
every angle

>Go on a low information diet, no news, no
papers, no t.v., no gossip at work or with
neighbors. Do it for just your 12 week
transformation and you will be hooked

Stand guard over you mind because;

>Your thoughts become words

>Your words become actions

>Your actions become habits

>Your habits become character

>Your character becomes your destiny

>THOUGHTS BECOME THINGS; SO CHOOSE THE GOOD ONES

>GARBAGE IN / GARBAGE OUT

>POSITIVE IN / POSITIVE OUT

You need to start and finish one
plan on weights, cardiovascular, and nutrition
for 12 weeks. Keeping things simple and time
efficient gives you your best chance. When is
the last time you stayed consistent on a fat loss
/ fitness / exercise / nutrition plan for 12
weeks?

You can do this. Simply get started, keep things
simple, and have a faith in yourself. Your new
you is only 84 days away. See it as if it has
already happened, limit your information, get
started and you will be well on your way.

Starting out, you can use your confidence in me
and my simple system and the 600 people that
have graduated from this exact system. To see
their pictures and get motivated go to;
Client Success Stories

Then with in a few weeks the
confidence will transfer to you. Faith it till
you make it, just commit & take the first step.
JUST DO IT!

Until lesson #2 (in 7 days) train hard, eat
healthy, be positive, & expect success.

SAVE THIS LESSON FOR FUTURE REFERENCE!

PS - If you are interested in learning more about
how to streamline your work outs with my latest
labor of love go Exercise Video
Library

Your Fitness Coach,

Darin
Four of My Top Mentors who have helped me are:
Bill Phillips
MERCOLA
Tony Robbins
Joel OSteen

It is amazing how much more effective many exercises become when I incorporate the Val Slide

This one legged dumbbell squat is a good leg exercise. Do it with the Val Slide and it takes it from a good exercise to an excellent exercise. I will not do legs without doing this technique. It is that good.

Exercising your legs is not just about making your legs bigger or stronger. Doing legs will help you grow your upper body and see your abs as well. As I said in the video, exercising your legs will make your upper body muscles bigger because of the increase in your anabolic hormones. And it will make you leaner because when you carry more muscle (over 1/2 your muscle is below your hips) your body burns more calories 24/7. So you will burn fat even when you sleep. Bottom line, skip your legs and you skip your ability to have your “Best Body”.

Go to Val Slide to check out the Val Slide.
Please hit the “Tweet This” or the “Share This” button below to send to a friend!

Your Healthy Lifestyle Coach,

Darin Steen

~ Buddha, philosopher

1. You are too smart for your own good.

There are those people out there that think they have read everything out

In fact, maybe some of you, or you know someone who radically changed their body and life in 12 weeks without having a masters in kinesiology and nutrition. Why? Because they can follow basic instructions and they won’t over-think. They simply and methodically just do the simple program.
In my 28 years of training I have heard all the facts, all the fiction, all the supplement ad bs. And trust me, it’s all the same.

It has been since I started lifting weights back in 1981. It took me about a decade to figure out that guys and gals who had great physiques had a few thing is common; a positive attitude, a strong will, a good work ethic, the ability to be single minded and focus on each rep, the work out, and the goal/prize.

I am telling you that the plan that I follow, and that every one of my personal training clients and on-line clients (over 800) follow is very simple. If you read my Fatloss Lifestyle System most likely you would say, “I have heard that before”. Yes there are a lot of exercises, work out cheat sheets, food recipies, before and after pictures, inspiration and motivation. I do put a unique spin on the work out by having you do circuit style work outs hitting non competing body parts. I do get a lot of people emailing me saying “I have heard this before. And my response to them is, “Are You Doing It”?

Yes the plan is simple. Stop looking for some new fangled formula for nutrition and weight training and cardio.

2. You overestimate the need for variety in eating. Don’t like the
idea of eating the same foods every day, day in and day out? Sorry,
but suck it up.

Pretty much everyone I know who has tried to create a varied fat loss nutrition plan where they were constantly changing meals each day ends up quitting. On the other-hand, most of those I know who have been successful in building muscle (and losing fat for that matter)
end up eating the same boring things each day to achieve that success.

Tip- You can make the same old foods taste different with condiments (low in sugar) like mustard, tobascco or Louisianna Hot Sauce, salsa, pepper, cayenne and some salt (use unproccessed Himalayan Sea Salt
It’s great to have a fancy meal plan with tasty recipes and
complicated meals, but a huge part of your success hinges on you
actually being able to follow your program.

Now don’t get me wrong, I’m all for switching out foods such as
eating fish instead of chicken or trading steak for turkey. Nice
and simple. But if you are wanting to cook some long drawn out
recipes on a daily basis, it just won’t happen unless you have a
personal chef.

3. You do not change up your work outs.

The body is very smart and it will get immune to the same exercises performed the same way. Your body does not want to gain muscle and lose fat. You can do the best exercises, performed 100% perfect and get good results for about 3 weeks.

Then the muscles will not get sore, they won’t respond, and they won’t budge. So what you must do is change up some aspect of your work outs. Some aspects of your work outs you can change are: exercises, angles (incline, flat, or decline, order of exercises, rep tempo, negatives, drop sets, isometrics (posing and squeezing muscle) and stretching.

A good rule of thumb is if the muscles are not sore after the work outs, change up at least two of the above choices. Make sure to change at least every 3 or 4 weeks.

4. You only use the scale to check progress.
This is a “BIG” one. The reason why this is a mistake is because when you follow a good plan you should be gaining muscle and losing fat at the same time. On average a client who follows my Fatloss Lifestyle System will lose 12 lbs. of fat and gain 6 lbs. of muscle every six weeks.

I have had some clients even gain 10 lbs. of muscle in 6 weeks while losing 10 lbs fat. When they get on the scale on retest day, their initial reaction will be, “oh no, I did not lose any weight”. The get emotional (especially the ladies) and believe that the program did not work. But I immediately put the tape measure on their tummy. And it will be 3, 4, or 5 inches less.

So I ask you, would you be happy if the scale did not budge, but your waistline was 5 inches less? Of course you would. You would be ecstatic. The scale may stay the same but you would take up a lot less space in the room. And your clothes would hang on you and look fashionable.
So the take away is; use the scale and a tape measure together (once a week is plenty. Make sure that you put the tape in the exact same spot every time (through the navel and parallel to the floor). And pull it the same tightness every time.

5. Lack of confidence in yourself and overconfidence in strangers.

I used to do this and I see a lot of people do it. Do not doubt yourself, your plan of action, or your ability to carry it through. Even if this is the first time you have ever been athletic or taken on a big goal or challenge. Faith it till you make it. Believe in yourself. See the body and feel the sweet emotion of having “that dream body”. Believe in yourself.
See it and feel it for 5 minutes before you go to bed, and right when you wake up. Every day, for 12 weeks, I dare you.

To learn more about my Fatloss Lifestyle 12 Week Body Transformation System go here Fatloss Lifestyle It is a one time fee of $47 and has a no hassle money back promise

Your Healthy Lifestyle Coach,

Darin L Steen
Make it a Great Day, Make it a Great Week, Make it a Great Life!!

PS - This blog post was inspired by my fitness friend Anthony Ellis

Four of My Top Mentors who have helped me are:
Bill Phillips
MERCOLA
Tony Robbins
Joel OSteen

This article was posted by Dr. Mercola MERCOLA

Some Harvard-educated researchers believe they’ve discovered a proverbial ‘fountain of youth’.

They’re talking about resveratrol, calling it a miracle ingredient, and the greatest discovery since antibiotics.*

Resveratrol is a compound found in the skin and seeds of grapes.

Researchers have been mystified for years about how the French can smoke cigarettes and eat high-fat foods, yet still have extremely low rates of cancer and heart disease. They call it the French paradox.

Harvard researchers Dr. Christoph Westphal and David Sinclair conducted genetic research to investigate the French paradox.

Until now, scientists believed drinking red wine had health benefits*… but couldn’t put their finger on exactly why.

Now they believe the resveratrol in wine activates cells into behaving more youth-like in a number of ways.*

The biggest hurdle with resveratrol is finding a way to consume the large concentrations required to provide you with a benefit. You’d need several bottles of wine per day to get the anticipated benefit from resveratrol. Drinking large amounts of wine or other alcoholic beverages will increase your insulin levels, which will eventually have a negative impact on your health in a number of ways.

I’ll tell you in a minute how you can get your highly-concentrated resveratrol without the alcohol, sugars and calories of red wine.

But first, let’s discuss how to control your free radical levels…

Neutralizing the Free Radical Threat
Every day of your life you face exposure to dangerous free radicals. No matter how healthy a lifestyle you lead or how healthy your diet is, this is simply a fact of life.

Fortunately this is not all bad – as your normal bodily functions (breathing, metabolism, and physical activity) naturally generate free radicals. Your immune system also generates free radicals to help neutralize viruses and bacteria.

But some free radicals are the result of environmental factors such as pollution, radiation, pesticides, and cigarette smoking.

The problem starts when these free radicals attack your healthy cells and cause them to weaken and become more susceptible to health disorders. Plus, this can also have a profound effect on how you age.

An All Natural Source of Resveratrol

Purple Defense contains 50 mg of Resveratrol per serving.

With an overall 3,500 ORAC (Oxygen Radical Absorbance Capacity) value per capsule, Purple Defense capsules provide a powerful natural antioxidant blend.

But as part of normal functioning, your body is capable of keeping free radicals in check and naturally neutralizing them, unless you…

Eat a diet consisting mostly of processed junk food

Cut corners on getting enough sleep on a daily basis

Ignore your need for regular exercise

Find yourself under a great deal of stress

Expose yourself to a high number of environmental free radicals

Exposing your body to these types of conditions may overwhelm it with free radicals and cause damage.

Plus, free radical damage accumulates with age. So, the longer your lifestyle and environment expose you to this damage, the greater your consequences as you age… the greater potential consequences to your overall aging process.

So what can you do?

Well, first of all, it would be helpful to address the unhealthy habits listed above.

Additionally, consider going the next step and find ways to fortify your healthy diet with antioxidant rich food.

I’m sure you’re well aware of the benefits of antioxidants from all the discussion on my site. I’ve spent literally decades researching this topic and cannot stress their importance to you enough.

Antioxidants provide your body with natural protection against free radicals and help you neutralize and keep them under control.

Why Organic Food is Your Best Choice
for Natural Free Radical Protection

There are many sources of antioxidants available to help boost your health.

Most of these sources come directly from consumption of high quality, fresh, organic and preferably locally grown vegetables and fruits. But there is a catch.

The catch is that, to get the most potent antioxidant content from the fruits and vegetables – they need to be organically grown and processed.

Here’s why.

Research shows that certain organically grown fruits and vegetables have significantly higher levels of potent antioxidants than traditionally grown foods.

The key to all this is a large family of natural antioxidant compounds called polyphenols.

Polyphenols exist in plant floods and their contribution to the antioxidant capacity of the human diet is much larger than even that of vitamins.

And a subclass of this antioxidant-rich family found in fruits and vegetables is flavonoids.

In response to environmental stressors like insects and other competing plants, plants produce flavonoids with potent antioxidant activity.

Unfortunately, conventional growing methods that use pesticides and herbicides hamper the production of flavonoids.

Plants exposed to pesticides and herbicides have less of a need to produce such compounds. And therefore, these plants produce fewer antioxidants than organically grown food.

You don’t want to miss out on polyphenol flavonoids because they can:

Improve your memory and concentration

Boost the effectiveness of vitamin C in your antioxidant network

Regulate nitric oxide – a potent free radical that regulates your blood flow

Help promote your healthy heart

Bolster your immune system

So, to take advantage of the highest potency flavonoids and rich antioxidants, always choose organically grown fruits and vegetables.

Fresh organic foods are important not only for what they give you, higher levels of antioxidants and nutrients, but also for what they don’t give you… exposure to pesticides, herbicides, and non-organic fertilizers.

Now let’s take a closer look at some common and not so common food sources of antioxidants – keeping in mind that for you to receive the highest antioxidant potential, organic is best.

Consumer Alert: Berries are a Great Source of
Antioxidants, but Watch Out for the Sugar

A specific polyphenol flavonoid compound called quercetin is a potent dietary antioxidant found in certain berries: lingonberries, cranberries, bilberries, and black currants.

Not only do berries contain many flavonoids like quercetin, but also fiber… vitamin C… and other nutritious antioxidant-rich polyphenol compounds.

Ideally, berries should be eaten raw and as you already know – organic is best.

Another great source of antioxidants in berries is from blueberries. In fact, Europeans recognize their bilberries as blueberries.

Only a few years ago, the USDA Human Nutrition Center (HNRCA) ranked blueberries #1 in antioxidant activity. This research compared 40 other fresh vegetables and fruits.

This is all great but there is a red flag I have to raise – watch out for too much sugar.

If you overdo your fruit consumption, even berries, you risk releasing too much sugar into your system. This could cause your insulin levels to rise and eventually your health could worsen instead of improving.

So, moderation is the key when eating fruit. Choosing fruit relatively low in sugar, like blueberries, should not only boost your antioxidant intake but help keep your insulin levels in check as well.

Eat Your Veggies for Healthy Antioxidants – but Which Ones?
Broccoli, greens, beans, artichokes, and onions, to name a few, are good sources of polyphenol flavonoids. And of course, raw organic vegetables help you maximize the antioxidant benefits.

However, just like you need to be careful on how much and the types of fruit you eat, the same holds true with vegetables.

For example, from the USDA Human Nutrition Center research, potatoes ranked high on the list of vegetables with potent antioxidant content. But they are not necessarily your best choice because they may cause increased insulin levels.

In order to determine the amount of fruits and vegetables your body requires, I recommend you first determine your Nutritional Type™ (NT).

You see, foods and individual nutrients do not behave the same way in two people with different Nutritional Types. Your Nutritional Type determines your individual nutritional requirements and dictates your individual responses to what you eat and drink.

Please check my site for more details on how to determine your NT. It’s well worth your time.

Here’s a great table showing examples of fruits and vegetables along with their polyphenol content. Remember, polyphenols are natural antioxidant compounds that help you neutralize free radical damage.

This table also shows another beneficial subclass of polyphenols called phenolic acids.

Polyphenol Content in Selected Vegetables and Fruits
Polyphenol Polyphenol Content Range
Source (serving size) Subclass per Serving size (mg/serving)
Vegetables:
Yellow onion (100g) Flavonoids 35-120
Broccoli (200g) Flavonoids 8-20
Leek (200g) Flavonoids 6-45
Artichoke (100g) Phenolic acids 45
Potato (200g) Phenolic acids 20-38
Fruits
Blueberry (100g) Flavonoids 25-500
Black Currant (100g) Flavonoids 130-400
Blackberry (100g) Flavonoids 100-400
Strawberry (200g) Flavonoids 30-150
Plum (200g) Phenolic acids 28-230
Note: Table adapted from The American Journal of Clinical Nutrition.
To find out more or to order click here; PURPLE DEFENSE

Why Not Add a Little Spice to Your Life and Health?
A bountiful source of antioxidants that many people don’t know about is herbs and spices.

Researchers within the U.S. Department of Agriculture discovered that herbs are an abundant source of antioxidants – not to mention how they make your food tastier.

According to the research, on a per gram fresh weight basis, oregano and other herbs ranked even higher in antioxidant activity than certain fruits and vegetables.

In comparing antioxidant activity against a few selected fruits and vegetables, oregano came out on top with:

42 times more antioxidant activity than apples…

30 times more than potatoes…

12 times more than oranges

And there are other herbs and spices that pack an antioxidant punch as well: cloves… turmeric… cinnamon… garlic… basil… and curcumin… to name a few.

Herbs and spices have emerged as a quick and convenient way for you to get a concentrated source of antioxidants – without all the extra calories of many foods.

Now, your key to taking advantage of the antioxidant activity from herbs and spices is to find an organic source and consume them fresh and raw. For example, the antioxidant activity of fresh garlic is 1.5 times higher than dry garlic powder.

Just as consuming too much of any food product can carry health risks, herbs should be used with moderation… and only as a complement to your healthy diet.

So, add a little seasoning and spice to your life and feel good about the antioxidant benefits they provide you.

Maybe All You Have to do is Drink a Glass of Red Wine Every Day?
Many folks believe that a good way to promote your health is to drink a glass of red wine on a regular basis.

Certainly there’s the “French Paradox” theory… the observation that French people with poor diets who drink wine have better cardiovascular health than you might expect.

This opinion happens to be based on a potent polyphenol found in red wine and grape skins called resveratrol.

This powerful antioxidant potentially:

Helps improve the overall health of your cells as a component of your cardio and neuro protection*

Aids you in protection against age-related health disorders*

Provides therapeutic support for your immune system against abnormal cell activity*

Researchers also believe that resveratrol helps keep your cholesterol within its normal range while promoting your healthy heart.*
.
However many experts are now questioning the value of drinking wine for health reasons and believe much of the evidence supporting this was based on very weak epidemiological observations.

You of course know that wine contains alcohol. And too much alcohol isn’t a healthy choice for anyone and it may outweigh the benefits of the resveratrol content

But, with all this said, resveratrol is such a powerful antioxidant that there must be a way you can benefit from it without taking undo risks.

This potent antioxidant is somewhat different from the rest. It not only helps you neutralize free radicals, it can cross the blood-brain barrier to help protect your brain and nervous system as well.

Studies show that resveratrol may increase the lifespan in human cells.* So, it could be a determining factor in extending your longevity.*

Resveratrol helps reduce oxidative stress damage to your cardiovascular system by neutralizing free radicals.* And it helps support your body’s natural defense system.*

Plus, resveratrol benefits you by how it…

Protects your cells from free radical damage*

Helps you keep your blood pressure within the normal range*

Keeps your heart healthy and helps improve blood vessel elasticity*

Boosts your protection against the spread of abnormal cell activity*

Helps you better control the aging process*

Why Eating Grapes May Not Your Best Approach
Now that I’ve clearly identified resveratrol as one of your best antioxidant sources, there’s still an open issue… what’s the best way to make sure you consume enough of this antioxidant?

To me, one of your best sources of resveratrol is from grapes themselves.

But, just like there are issues with other fruits, vegetables, nuts, and red wine, such is the case with grapes.

See, the skin and seeds of the grapes provide you with the most potent supplies of resveratrol… not the fruit itself. The meat of the fruit contains sugary fructose which could raise your insulin levels.

There’s not really an issue with eating the skin – as you consume it when eating the fruit.

But the seeds are another issue.

Most people don’t like to eat the seeds as they tend to be tough and have a somewhat bitter taste. And some grape processing actually removes the seeds prior to distribution at your local store.

So, now what can you do?

Well, if you cannot find a good source of grapes with the seeds still intact, or even if you do locate a source but you don’t want to eat the seeds, I have another alternative for you.

It’s called Purple Defense.

To find out more or to order click here; PURPLE DEFENSE

Major Advantages to You from This Grape Seed Formula
Even if you find a raw source of grapes, there are major advantages in store for you when using Purple Defense grape seed.

See, it’s almost impossible for you to chew the seeds enough to get the equivalent benefit you can from the pulverized seeds in Purple Defense.

Why? Pulverizing the seeds makes them more digestible.* This process increases the surface area while leaving the product nutrients intact.

Plus, here are additional reasons why Purple Defense should be your #1 antioxidant source:

Available all year round – Long after fresh grapes have disappeared from local fruit stands and produce departments, Purple Defense grape seed is available.

Longer shelf life – Since this grape seed lasts a full 12 months from the date you receive it, you’ll cut back on the amount of fruit you waste. No refrigeration required for Purple Defense.

Avoid chewing bad-tasting seeds – Remember, it’s the pulverized seeds that provide you the greatest antioxidant benefit.* So, using this convenient grape seed powder in capsule form provides you a great solution.* Plus, it means you don’t have to chew any bad-tasting and tough seeds.

Higher concentration of polyphenols – Purple Defense grape seed powder delivers you a potentially higher concentration than the fruit itself.*

Smarter than drinking red wine – Although some people drink wine to get the grape-related benefits, there are many downsides I mentioned above. You can avoid these downsides… such as over-consumption… sugar content… and other alcohol-related issues by simply using Purple Defense grape seed.*

So, now you see some of the reasons why I highly recommend Purple Defense as one of your best antioxidant sources.

And of course, as I continually stress on my site, no supplement replaces a healthy diet of wholesome, unprocessed foods. But this grape seed powder is an excellent complement to your healthy diet in providing you free radical protection.

Whole Food Complex
Each capsule of Purple Defense contains the amount of resveratrol that is in thirty nine 8oz glasses of wine. But more importantly it is there as a whole food complex along with other fruit complexes that allow the synergistic combination of all the micronutrients to give you the full benefit that the food would give you if you ate it naturally.

You see I am somewhat skeptical of scientists that isolate single nutrients with the belief that the isolated nutrients are providing all the benefits. In my mind the whole food complex is nearly always superior.

How the Power of Purple Takes Your
Antioxidant Benefits to Another Level

Purple Defense is
A Natural Whole-Food Product

Purple Defense is rigorously tested for quality, potency and purity.

Purple Defense grape seed does not require refrigeration. When stored properly, you’ll find it will last up to one year.

No known drug interactions (however, those allergic to grapes should not take grape seed).

Believe it or not – you have quite a few choices for grape seed out there today.

So, what makes the Purple Defense grape seed formula stand out from the rest?

First of all, I chose a formula with a proprietary process called OxyPhyte®. This unique process concentrates the antioxidant power of specific compounds. It does this by extracting the phytonutrients responsible to provide you maximum antioxidant activity.

The bottom line – the OxyPhyte process used to formulate Purple Defense helps provide you with very high potency antioxidants from the grapes. Not all grape seed formulas use this process.

And this formula even goes beyond grapes. Take a look at why this grape seed formula is so unique.

OxyPhyte grape seed extract – The nutrient potency of the seeds cannot be stressed enough. And with the advanced OxyPhyte process, you’ll get help maximizing their potential benefits. This grape seed extract comes with a potent 90% polyphenol formula for amazing antioxidant potential.*

OxyPhyte grape skin extract – Along with the grape seed, combines to deliver a potent formula of 10% resveratrol… the one polyphenol I insisted needed to be in the formula.

Organic black currant – This organic powder provides added healthy nutrients and quercetin, a polyphenol compound with potent antioxidant activity* (mentioned above).

Organic plum extract – This powerful extract rounds out the formula with a great source of fiber, potassium, vitamin C, and other nutrients that help promote your healthy vision.*

So, the Purple Defense formula even goes beyond nutritious grapes in providing you additional sources of antioxidants and nutrients.

But, how do you know how well these antioxidants work against free radicals?

Comparing Antioxidant Capabilities
Over a 138-year timeframe, the U.S. Agricultural Research Service (in-house arm of the USDA), developed a method to determine free radical scavenging activity against the peroxyl radical for both water-soluble and lipid-soluble substances.

This methodology, called Oxygen Radical Absorbance Capacity (ORAC), evolved over the years and today is a good indicator for measuring the antioxidant capacity of foods. The higher the ORAC value, the more antioxidant squelching capacity the food or supplement has.

For example, here’s a chart showing Purple Defense nutrients and their potent Oxygen Radical Absorbance Capacity (ORAC) values (on a per gram basis).

To find out more or to order click here; PURPLE DEFENSE
Purple Defense OxyPhyte Nutrients ORAC Values Compared to other Fruits and Vegetables
OxyPhyte® Grape Seed Extract
OxyPhyte® Apple Extract
OxyPhyte® White Tea Extract
Whole Blueberries (1 cup serving)
OxyPhyte® Green Tea Extract
OxyPhyte® Ultra Blend
OxyPhyte® Grapeskin 10% Resveratrol
OxyPhyte® Black Currant Extract
OxyPhyte® Guava Leaf Extract
OxyPhyte® Yerba Mate Polyphenol Extract
Fuji Apple (1 medium)
Spinach (1 cup serving)
Vitamin C (100% RDI - 60mg)

It should be clear from the above chart as to the antioxidant potency of the grape seed extract in Purple Defense… even more potent than whole blueberries.

And with the total combination of grape seed extract, grape skins, black currant extract, and plum extract, Purple Defense is certainly up to the task.

So, when choosing an antioxidant source, make sure to compare its ORAC values to determine just how well it scavenges free radicals.

There should be little doubt in your mind about how well Purple Defense does this!

Don’t Wait Until Free Radicals Rule Your Body and Your Health
You’ve discovered many choices when it comes to protecting yourself from free radical damage.

To find out more or to order click here; PURPLE DEFENSE
There are many foods that provide you very good sources of polyphenols and potent antioxidants to help you neutralize the damaging affects of free radicals.

So, I recommend you consume these foods in moderation due to the health risks described above. And your preference should always be for fresh, organic, and raw sources.

At the same time, complement your wholesome diet with Purple Defense, your #1 source for antioxidants.

And just so you know, my NEW and IMPROVED Purple Defense formula now provides higher levels of resveratrol content and ORAC value… you now get 20% more resveratrol and double the ORAC value.

So, don’t wait until free radicals rule your body and your health, order Purple Defense today.

To find out more or to order click here; PURPLE DEFENSE

I feel so fortunate to have a personal relationship with Dr. Joe Mercola. I train his mom and dad, ceo, and upper management staff every Wed. at our facility in Shaumburg, Il. I see that he is a real person (albeit more lean and muscular now) and that he is flying all over the world to search out the best quality products for us to consume. Purple defense and Tumeric (anti-inflammatory herb) are two products I have been on for 2 years and I will never be without.

Your Healthy Lifestyle Coach,

Darin L Steen
Make it a Great Day, Make it a Great Week, Make it a Great Life!!

Four of My Top Mentors who have helped me are:
Bill Phillips
MERCOLA
Tony Robbins
Joel OSteen

Such chronic sleep loss may eventually interfere with a person’s performance on tasks that require focus, becoming particularly noticeable at nighttime. This could be due to the effects of your natural sleep-wake cycle, or circadian rhythm.

Your natural tendency to want to be awake during the day may mask signs of sleep debt when it’s light out. But this protective effect may go away as darkness arrives.

Further, just 10 percent of adolescents are getting the optimal hours of sleep each night.

Here’s how parents can help teens get the most possible sleep, despite the demands of school and work:

•Teenagers should stick to a consistent bedtime, preferably before 10 PM

•Keep sleep and wake times as consistent as possible from day to day; maintaining a more regular sleep schedule makes it easier to fall asleep

•Don’t sleep in — strive to wake up no more than two to three hours later on weekends to keep biological clocks on cycle

According to a 2007 survey of 12 to 16 year-olds, 25 percent fell asleep with the TV, computer, stereo, iPod headphones or other electronic gadgets on. The same survey revealed these teens only received four to seven hours of sleep each night.

Other studies show that adolescents actually have a different circadian rhythm than children or adults. Teenagers experience a temporary resetting of their body clocks which prompts them to fall asleep and wake up later.

The hormone melatonin is produced later at night for teens, which can make it hard for them to fall asleep at an earlier hour. This temporary adjustment in their body clocks is one of the reasons young adults don’t get the amount of sleep they require.

In addition to a shortage of rest, the quality of sleep these kids get can be very poor.

In order to get the highest quality sleep, you need to be in a room that is dark as possible. Even the slightest bit of light can disrupt your body’s circadian rhythm and production of melatonin and serotonin, two hormones vital to your health.

Many people are not aware that exposure to the smallest amount of light at night will cause your, your body tol shut down further

Artificial Light and Your Wake/Sleep Cycle

The invention of electrical lighting has been both a boon and a bust. The benefits of artificial light are obvious, but what about the drawbacks?

One of them has to do with how long and how well people sleep these days.

When artificial lighting was introduced, it increased the amount of daytime hours and decreased the number of hours of an average night’s sleep down to seven.

Circadian rhythms are no longer able to adjust to a predictable pattern of daytime and darkness, which has created a chronic modern day sleep deficit and potentially devastating health consequences.

The Dangers of Underestimating Your Sleep Requirements

Sleep deprivation is such a chronic condition these days you might not even realize you suffer from it. You might assume, since you rise when the alarm clock rings and feel reasonably alert once you’re up and moving, that the sleep you’re getting is adequate.

If you’ve shorted yourself on hours and your quality of sleep for any length of time, it’s likely your state of sleep deprivation feels normal to you.

Researchers, however, will tell you that a sleep deficit can have serious, far-reaching effects on your health. Among them:

•A single night of sleeping only four to six hours can impact your ability to think clearly the next day.

•Good sleepers and poor sleepers experience about the same number of daily minor stressful events, but good sleepers are less disturbed by them. Poor sleepers experience life events as being more negative than do those who sleep well.

•Sleep deprivation can cause changes in your brain activity similar to those experienced by people with psychiatric disorders.

•Sleep deprivation puts your body into a pre-diabetic state, and makes you feel hungry, even if you’ve already eaten.

•Interrupted sleep can dramatically weaken your immune system

•Tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions.

How Lack of Sleep Damages Your Health

Melatonin is an antioxidant that helps to suppress harmful free radicals in your body and slows the production of estrogen, which can activate cancer. When your circadian rhythm is disrupted, your body may produce less melatonin and therefore may have less ability to fight cancer.

Exposure to light while your body is trying to sleep activates your stress response and weakens your immune system, which is why irregular sleep cycles can lead to stress-related disorders including:

•Constipation

•Stomach ulcers

•Depression

•Heart disease

A disrupted body clock can wreak havoc on your weight. Losing sleep raises levels of two hormones linked with appetite and eating behavior. Sleep deprivation reduces leptin, a hormone that tells your brain you’re satiated, and increases ghrelin, a hormone that triggers hunger.

Lack of sleep can destroy your memory. If your internal clock isn’t functioning properly, it causes the release of too much GABA, the brain inhibiting neurotransmitter. According to the results of the Stanford study, an excess of GABA inhibits the brain in a way that leads to short term memory problems and the inability to retain new information.

Sleep deprivation ages you. Lack of sleep interferes with metabolism and hormone production in a way that is similar to the effects of aging and the early stages of diabetes. Chronic sleep loss may speed the onset or increase the severity of age-related conditions such as type 2 diabetes, high blood pressure, obesity, and memory loss.

More Ways to Disrupt Your Body Clock

Artificial lights aren’t the only way you can disturb your circadian rhythm. You can also confuse your body’s sleep/wake cycle by:

•Staying up late

•Working the night shift

•Using a night light

•Switching time zones (jet lag)

•Eating in the middle of the night or too close to bedtime

Many of your major organs and body systems have their own internal clocks. These clocks influence everything from your body temperature to hormone production to your heart rate. When these clocks are out of whack, all kinds of things can happen which impact your daily life and your overall health.

A Debt You Can’t Repay

For most people who don’t sleep well, it has become a pattern and not just an occasional night of restlessness.

A chronic lack of high-quality sleep simply cannot be recovered. You can’t stockpile a supply to use later, nor can you pay your body’s sleep debt back.

You may feel rested and sharper after sleeping in, but the benefit is temporary and can be compared to depositing money in your account then withdrawing it again a day or two later.

Lost sleep is lost forever, and persistent lack of sleep has a cumulative effect when it comes to the havoc it can wreak on your health.

How to Get the Amount of Sleep Your Body Needs

As a general rule, adults need between six and nine hours of sleep a night. Most adolescents and teens do best with at least nine hours a night.

There are, of course, exceptions – some people can function well on less than six hours and others need more than nine.

Other factors that can affect your sleep requirements include illness, emotional stress, and the time of year (some folks need more sleep during winter months). If you’re pregnant you might require more sleep, especially during your first trimester.

If you feel tired when you first wake up, you probably aren’t getting sufficient sleep. It’s best to observe how you feel immediately upon awakening rather than after you’re up and moving around.

Those first few moments of wakefulness, before your mind fully kicks into gear, are a better measure of how your body is feeling.

Some tips for getting good quality sleep include:

•Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.

•No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to your brain and it will take longer to fall asleep.

•Wear socks to bed. Your feet will often feel cold before the rest of your body. A study has shown that wearing socks reduces night waking.

•Get to bed fairly early. Our systems, particularly our adrenals, do a majority of their recharging or recovering during the hours of 11PM and 1AM.

•Keep the temperature in your bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot.

•Eat a high-protein snack several hours before bed. This can provide the L-tryptophan need to produce melatonin and serotonin.

For a comprehensive list of practical solutions for sleep problems, be sure to read my 33 Secrets to a Good Night’s Sleep.

If you have trouble falling or staying asleep because your mind is racing or you’re emotionally overwhelmed, I recommend you use Emotional Freedom Techniques (EFT) for insomnia.

Quality Sleep is One of the Pillars of Good Health

Sleep is one of your most precious resources. You undervalue its importance to your health, longevity and the quality of your life at your peril.

Just like exercise, the health benefits you receive every night from sleep depend on how long you spend at it and the quality of it.

Just as eating for your nutritional type provides your body with a solid foundation for health, so does good sleep.

And just as processing your emotions and stressful events in a productive way helps you remove the barriers to achieving optimal health and fitness, adequate high quality sleep is also a core building block for a lifetime of wellness.

If you want to live long & strong to 120 years young then please continue.

I am so xcited to bring to you interviews of successful centurians along with cutting edge holistic, execise, and destressing techniques and information from around the world.

Bottom line is we will turn into who we hang around. And I promise to bring to you some of the best living long and strong information out there. Interviews I am working on right now are a 104 year old guy that got killed by being hit by a car as he was doing his morning sprints. Another one is guy who just turned 108 and is doing great things in the Senate. He is the only guy alive that served in World War I.

I am so excited about this project. I am working side by side with world renowned holistic doctor Joe Mercola. MERCOLA

I am training him and am creating a web site with him. He is the first man that I ever met that is confident that he is doing everything withing his power to live to be 120 or older. I train him and brainstorm with him every wednesday.

It is a fact that the “average life span” has doubled in the last 100 years. Also, the number of centurians (people who live to be 100) has doubled since 2000.

Also, it is a fact that the average life expectancy increases by 5 hours each “DAY”!

Another cool thing is that you and I are not average people. We are proactive with our health & fitness and mindset. This means that you and I will smoke what the average person is doing out there (god willing).

So congrats on joining this group %$firstname$% and give me feedback so I can make this experience even better.

If you want me to keep you in the loop and fill you in on all I learn about living long and stong then sign up below;

If you know anyone else who would like to belong to this group please click on the “Share This and or the Tweet This Button below.

Be well,

Your healthy lifestyle, longevity coach,

darin